Good Milk: Raw Milk, A2 Milk & Bedtime Routines
The Calming Truth About Choosing Good Milk
For nearly a century, people drank warm milk at bedtime. And, they weren’t wrong. What changed? — somewhere along the way, milk became controversial.
Low-fat warnings. Dairy-free alternatives. Debates about whether adults should even drink milk. And in the middle of all that noise, something important got lost: the fact that milk — good milk — real, whole, carefully sourced milk — is one of nature’s most complete foods for people of any age.
Of course, it is a little more complicated than just pouring a glass of milk: not all milk is the same. There is a massive difference between a glass of ultra-pasteurized, homogenized A1 milk from a commercial dairy and a glass of raw, grass-fed A2 milk — nutritionally, biochemically, and in terms of what it actually does for your body.
When I find something that I like and then I learn it is good for me, I add it to my collection of calm. This blog, Prioritize Calm, was started to encourage my quest to replace small moments of chaos, with calm. Sometimes, that means taking 10 minutes mid-day to practice deep breathing and sometimes that means feeding my body food that is actually good for me instead of just less bad. Raw, A2 milk, is one of those foods. I’ve gone down the rabbit hole of what makes some milk different than other milk and this post will explain the differences so you can identify good milk. We’ll also walk through pasteurization (and why ultra-pasteurized milk is a different thing entirely), why raw milk from a trusted farm is worth seeking out, and how the specific compounds in good milk — tryptophan, anti-inflammatory fats, bioavailable minerals — can actively support the calm, restful evenings we’re all looking for.
And because I really do like good milk and often drink warm milk in the evenings, I’ll share three warm milk drinks to make your daily wind-down genuinely delicious.
I tried to keep the technical stuff short but, truthfully, there is a lot of technical stuff to share. If you want to read more, I’ve provided links to reputable sources.
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What Is A2 Milk — And Why Does the Protein Type Matter?
Most milk you find on a grocery shelf contains two types of beta-casein protein: A1 and A2. Historically, cows produced only A2, which is the same protein found in human milk. At some point, a genetic mutation occurred in European cattle herds, producing a new variant — A1 beta-casein. Today, most commercial dairy cows (particularly Holstein, the breed that dominates industrial dairy) produce a mixture of both A1 and A2 proteins.
This is more than a technical distinction. I won’t get too deep into the science here, but I have listed a couple of resources if want to take a deeper dive.
- Truswell AS. The A2 milk case: a critical review. Eur J Clin Nutr. 2005 May;59(5):623-31. doi: 10.1038/sj.ejcn.1602104. PMID: 15867940. Linked here: https://pubmed.ncbi.nlm.nih.gov/15867940/
- Jeong H, Park YS, Yoon SS. A2 milk consumption and its health benefits: an update. Food Sci Biotechnol. 2023 Oct 25;33(3):491-503. doi: 10.1007/s10068-023-01428-5. PMID: 38274187; PMCID: PMC10806982. Linked here: https://pubmed.ncbi.nlm.nih.gov/38274187/
The Problem with A1: BCM-7
In short, when A1 beta-casein is digested, it binds to certain receptors in the gut and the brain. Research has found that A1 milk consumption is associated with increased inflammatory markers, altered gut transit, and in sensitive individuals, bloating, brain fog, and digestive discomfort that is often mistaken for lactose intolerance.
These negative effects not seen with A2 beta-casein. This makes A2 the cleaner, gentler protein for a significant portion of the population.
The A2 Advantage
A2 milk is produced by cows that carry only the A2 gene. Certain breeds — Jersey, Guernsey, Brown Swiss, Normande, and many heritage and native breeds around the world — produce predominantly or exclusively A2 milk. A2 milk skips the BCM-7 entirely.
The practical benefits of A2 milk include easier digestion, reduced gut inflammation, and a less reactive immune response to dairy. Studies have found that people drinking A2 milk had significantly reduced markers of intestinal inflammation compared to those drinking standard A1/A2 milk. In fact, many people who have avoided dairy for years because of lactose intolerance discover they tolerate A2 milk without issue.
A2 milk has a clear advantage: it’s easier to digest. The quest for good milk is becoming more mainstream; people are starting to return to whole cow’s milk after a decade of turning everything else into a white, watery substance and calling it milk (oat-milk, almond-milk, rice-milk, soy-milk).
With this new trend toward good milk, milk brands selling A2 milk are clearly labeling their products. Look for A2 on the labels at most major grocery stores, or source milk from a local farm with Jersey or Guernsey cows. They will be able to tell you if their cow’s produce A2 milk.
One of my absolute favorite milks is from Alexandre Family Farm. I am not affiliated with the dairy — I just really like their milk. Especially their 100% Grass Fed Milk, when I can find it. The first time I tasted it, it was nostalgic — that is what I remember milk tasting like!
Depending on where you live, you might be able to get it delivered from Amazon — try the link below! Also, try your local natural foods market. Watch the date, though…the shelf life isn’t very long for good milk.
Pasteurization Methods: What’s Really in Your Carton
Beyond the proteins in milk, pasteurization matters. Pasteurization was developed in the 19th century to address contaminated milk from unsanitary dairies. While this sounds reasonable, and it was at the time, it has evolved and hung on even after the unsanitary conditions were addressed. Most milk you buy at the grocery store is ultra-pasteurized, making it last longer…and removing nearly all of the beneficial ingredients in the milk.
There are three main methods used today, and they are not the same!
1. VAT Pasteurization (Low-Temperature, Batch)
Milk is heated to 63°C (145°F) and held for 30 minutes. This is the gentlest heating method. It kills pathogens while preserving more of milk’s natural proteins and enzymes than the higher-heat methods. VAT pasteurized milk is hard to find, although it is getting easier — you’re most likely to find it from small local dairies and specialty natural food stores. If you can’t source raw milk, this is the next best thing. I have found a couple of brands, including Alexandre Family Farm, that sell VAT pasteurized milk…and I only find this at markets selling more natural food.
2. HTST — High-Temperature Short Time (Standard Pasteurization)
The most common commercial method. Milk is heated to 72°C (161°F) for 15 seconds. Most store-brand whole milk is HTST pasteurized. It effectively eliminates pathogens and extends shelf life to 2–3 weeks. Some enzymes are destroyed; some vitamins are modestly reduced. Nutritionally, it’s a step down from VAT or raw, but still better than the ultra-pasteurized milk you are most likely getting from your local grocery store.
3. UHT — Ultra-High Temperature (Ultra-Pasteurization)
Ultra-pasteurized milk is flash-heated to 130°C (275°F) or above — above the boiling point — for 2–4 seconds. The result: shelf-stable milk that can sit in a carton for months…even without refrigeration. And, believe it or not, most organic milk sold in United States grocery stores is ultra-pasteurized.
Sally Fallon Morell, President of the Weston A. Price Foundation and author of Nourishing Traditions, has been talking about this for a long time: ultra-pasteurization flashes milk above the boiling point, and at those temperatures, very little of the original nutritional goodness survives the process. Proteins are denatured, fat-soluble vitamins are degraded, and beneficial enzymes are completely eliminated.
The label says ‘organic’ and technically it is, but the process makes it, nutritionally speaking, something quite different from milk as nature made it. Always check: if your organic milk has a shelf life of 60–90 days, it has been ultra-pasteurized.
A Note on Homogenization
Separate from pasteurization, homogenization breaks up milk’s fat globules so the cream doesn’t separate and rise to the top. Some people argue this alters how fat is absorbed by the body. I can’t find compelling evidence that makes me concerned about this, but there is something to be said for the simplicity of milk that separates naturally. Give it a shake or stir or skim the cream off the top and indulge yourself with an extra creamy drink.
The Case for Raw Milk: Living Food in Its Natural State
Raw milk is milk that has not been heated, altered, or treated after it leaves a healthy animal. It is the oldest food on earth, consumed by every milk-drinking culture in human history until the 20th century. And the case for it is compelling.
Enzymes: The Living Difference
The most significant thing pasteurization removes from milk isn’t a vitamin — it’s the enzyme system. Raw milk contains a full complement of naturally occurring enzymes that deliver important nutrients.
- Lipase — breaks down milk fat, making it digestible and usable
- Protease — helps the body digest and assimilate milk proteins
- Phosphatase — critical for calcium absorption and bone mineralization
- Lactase — helps digest lactose, which is why many lactose-intolerant people can drink raw milk without issue
- Lactoperoxidase — a natural antimicrobial enzyme that protects the milk itself
Probiotics and Beneficial Bacteria
Raw milk from healthy, grass-fed cows is a living probiotic food. It contains naturally occurring beneficial bacteria — similar to those found in yogurt, kefir, and fermented foods — that support the gut microbiome, aid digestion, and protect against pathogenic organisms.
Pasteurization eliminates all of this. The finished product is sterile — no harmful bacteria, but also no beneficial ones. The gut-supporting potential of good milk is wiped clean.
A Richer Nutrient Profile
Raw whole milk from grass-fed animals contains higher levels of fat-soluble vitamins (A, D, E, K2), omega-3 fatty acids, and conjugated linoleic acid (CLA) than milk from grain-fed, confinement cows. These levels drop further after pasteurization. Many of the vitamins in commercial milk are synthetically added back after processing — a poor substitute for the naturally occurring, enzyme-supported versions.
I found this short video that does a good job of explaining a lot of what I’ve covered here. Dr. Eric Berg is a popular internet personality. His video, The Fascinating Benefits of Raw Milk Dairy is just a little over 5 minutes. It’s worth the watch:
Sourcing Matters Everything
The safety of raw milk is entirely dependent on the conditions in which it’s produced. The Weston A. Price Foundation’s website at realmilk.com maintains a state-by-state directory of vetted raw milk sources.
Tryptophan, Serotonin, Melatonin: Why Milk Helps You Sleep
How about milk’s reputation as a bedtime drink — is it just a myth? Actually, it is not a myth, it is biochemistry.
According to the Sleep Foundation, which cites several medical journals, milk can help you fall asleep and stay asleep. Tryptophan is an essential amino acid — meaning the body cannot make it; you must get it from food; and, milk is one of the most concentrated food sources of tryptophan available.
And tryptophan is the precursor to both serotonin (your mood-stabilizing neurotransmitter) and melatonin (your sleep hormone). The pathway is direct:
Tryptophan → Serotonin → Melatonin
The Honey Trick
A small amount of carbohydrate — like a teaspoon of honey in your warm milk — might actually help your body use tryptophan more effectively. Pure cane sugar or maple syrup would work the same way!
Recipes like warm honey-vanilla milk aren’t just delicious…they might even help you sleep!
Other Benefits of Good Milk
Switching to A2 Milk Is the First Step
If you’re drinking conventional A1 milk and experiencing bloating, digestive discomfort, or other indicators of inflammation, switching to A2 milk may resolve it.
CLA: The Anti-Inflammatory Fat
Conjugated Linoleic Acid, or CLA, is a naturally occurring fatty acid found in dairy from grass-fed cows. It has been studied extensively for its anti-inflammatory properties, its role in supporting healthy immune function, and its potential for prevention of heart disease and diabetes. You can read the science of CLA here: PennState. Grass-fed cows produce dramatically more CLA than grain-fed cows — another reason the source of your milk matters.
Omega-3s from Grass-Fed Animals
Grass-fed milk is also higher in omega-3 fatty acids — the same fats found in fatty fish and associated with reduced inflammation, better brain function, and improved mood.
Good Fats: Non-Fat Milk Isn’t the Best Choice For Your Health
Removing the fat from milk doesn’t make it healthier. It makes it worse. Vitamins A, D, E, and K2 are fat-soluble. They require dietary fat to be absorbed. Skim milk with synthetically added vitamin D is nutritionally inferior to whole milk with naturally occurring vitamin D — because the fat that would allow that vitamin to be absorbed has been removed.
Vitamin K2 is found almost exclusively in animal fats from pastured animals. It works in concert with vitamin D to direct calcium into bones and teeth rather than soft tissues.
Milk fat also contains butyrate, a short-chain fatty acid that serves as the primary fuel for the cells lining the gut. Butyrate has been studied for its role in reducing gut inflammation.
Three Soothing Nighttime Milk Drinks
Enough of the technical stuff — here’s the good stuff! These three recipes are deliberately designed to be made slowly, sipped, and savored; ending your day…calmly. Each one considers the nutritional information we’ve discussed — tryptophan, anti-inflammatory compounds, good fats — while tasting like something genuinely indulgent.
A note on temperature: if you’re using raw milk or VAT pasteurized milk, keep the heat gentle — aim for 130–140°F, or milk that feels warm but not hot to the touch. This preserves the living enzymes that make good milk worth choosing in the first place.
Recipe 1: Golden Milk
Turmeric and cinnamon address inflammation directly, while tryptophan from the milk lays the groundwork for sleep. The pinch of black pepper is optional, but it does serve to activate curcumin (turmeric’s primary anti-inflammatory compound), dramatically increasing absorption.
Ingredients:
- 1 cup good milk
- 1 tsp raw honey (add off heat to preserve enzymes)
- ¼ tsp ground turmeric
- ¼ tsp ground cinnamon
- ⅛ tsp ground ginger
- ¼ tsp pure vanilla extract, optional
- 1 pinch black pepper, optional
Method:
Warm the milk gently in a small saucepan over low heat, stirring occasionally, until steaming (about 4 minutes). Whisk in turmeric, cinnamon, ginger, and black pepper. Remove from heat and stir in honey and vanilla. Pour into a warm mug, froth gently if desired, and dust with a little extra cinnamon.
Links to Ingredients and Tools
Recipe 2: Honey Vanilla Sleepytime Milk
The honey-vanilla combination is the oldest bedtime milk ritual for a reason: it works. The small amount of honey gently assists tryptophan’s journey to the brain. The ritual of sitting quietly with a warm mug, before screens and away from noise, is itself part of what makes this effective.
Ingredients:
- 1 cup good milk
- 1½ tsp raw honey
- ½ tsp pure vanilla extract
- ¼ tsp ground cinnamon
- 1 pinch sea salt
Method:
Warm the milk slowly over low heat for 4–5 minutes, stirring gently. Remove from heat and stir in honey, vanilla, cinnamon, and the pinch of sea salt. The sea salt is subtle — it rounds out the sweetness and helps balance blood sugar. Whisk gently, and pour into a warm mug. For extra indulgence, froth before drinking. Sit quietly, or find some calming music, and enjoy.
Links to Ingredients and Tools
Recipe 3: Cacao & Cardamom Dream Milk
The most indulgent of the three recipes included here — and the one with the most going on nutritionally. Raw cacao (not Dutch-processed cocoa) retains its full complement of magnesium, which also supports the brain and sleep. Cardamom adds a warm, floral note that elevates the whole thing. Optional, but recommended.
Ingredients:
- 1 cup good milk
- 1 tsp raw cacao powder (not cocoa — look for unprocessed cacao)
- 1½ tsp raw honey
- ¼ tsp ground cinnamon
- ½ tsp pure vanilla extract
- ⅛ tsp ground cardamom
- 1 tbsp raw cream, optional (for extra richness)
Method:
In your mug, combine the cacao powder, cinnamon, and cardamom with just enough cold milk to form a smooth paste — this prevents lumps and blooms the spices. Warm the remaining milk (and cream if using) gently in a saucepan. Pour the hot milk over the paste, whisking as you go. Stir in honey and vanilla. Froth vigorously for a light, airy foam. Dust the top with a pinch of cacao. Sip and enjoy.
Links to Ingredients and Tools
The Bottom Line: It’s Worth It to Make a Deliberate Choice About Your Milk
Milk has been a human food for thousands of years. Across the cultures Dr. Weston A. Price studied in the early 20th century, raw and cultured dairy from pastured animals was consistently associated with robust health, strong teeth and bones, and low rates of the chronic conditions that now define modern illness. That knowledge didn’t disappear — it just got displaced by industrial convenience.
The choices, ranked from best to a reasonable alternative:
- Raw, grass-fed, A2 milk from a trusted local farm — the gold standard
- VAT (low-temperature) pasteurized, non-homogenized, A2 or grass-fed whole milk — a strong second
- HTST pasteurized, non-homogenized, A2 or grass-fed whole milk — still worthwhile
- Standard HTST pasteurized whole milk — acceptable, especially if A2
- Ultra-pasteurized, homogenized, conventional milk — the everyday default that is worth upgrading
And tonight? Pick one of the three recipes above. Use the best milk you can find. Sit somewhere quiet. Let the warm, sweet, spiced smell of it be the signal your nervous system has been waiting for: the day is done. Time to rest.
A warm glass of milk before bed isn’t just nostalgia — it’s tryptophan, bioavailable minerals, anti-inflammatory fats, and a living probiotic working together to help your body slow down.
